Day 6 Week 3 of 3 Phase 2 Cycle 1

0:00-12:00 General Warm-up

12:00-15:00 Explanation of WOD Prep

15:00-20:00 WOD Prep

20:00-25:00 Explanation of WOD, make sure they understand the format and working together to change weight

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10yd Walking Alternating Toe Touches

10yd Walking Quad Stretch

10yd Walking Hip Openers

10yd Alternating Groin Stretch

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

10 Russian KB Swings

10 KB Bent Over Rows (5 each arm)

10 Single KB Thrusters (both hands on one KB)

MANAGEMENT:

Good full body stretch, then get the KBs out to go through the priming movements

WOD Prep

3 Rounds

Complex: 3 Deadlift + 2 Hang Power Cleans + 1 Thruster

100m Jog

*build weight in the complex

WOD

Partner AMRAP 30

40 Deadlift @185/125

400m Run

40 Hang Power Cleans @135/95

400m Run

40 Thrusters @45/35

400m Run

SCORE: Rounds + Reps

GOAL: 3-4 Rounds

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

Deadlift: 4s or 5s back and forth, the weight is light to moderate so you should be able to string some reps together, but the transition is quick so focus on short work/rest intervals
Run: 100s or 200s back and forth, push hard, recover while your partner runs
Hang Power Cleans: 2s, 4s or 5s….this is a moderate weight for Hang Power Cleans, be smart, whatever allows you to cycle well, recover and repeat
Thrusters: light weight isn’t always “better’, there are less reasons to put the bar down, go for big sets

WEATHER CONSIDERATIONS:

The Run is a good stimulus for this one so try to keep it if you can or move to a 300yd shuttle if possible
If you need to modify then 500/450/400m Row would be best

NO BARBELL OPTION:

BEGINNER: No Barbell option, cut run down to 300 or 200m

SCALED: 135/95, 95/65, 45/35

Rx+: 225/155, 165/115, 75/55